Well at Work
Meal replacement bars and ready-to-drink shakes make handy snacks when you’re in a rush, but try not to rely on them, since natural foods offer valuable nutrients your body needs. By stocking a drawer in your office full of natural foods, you’ll snack great throughout the day. The key: By snacking on a combination of carbohydrates, healthy fats, and lean protein every 2 to 3 hours, you’ll spike your metabolism, boost energy, and feel full longer.
Use the foods below to create the snacks of your choice in three simple steps:
Step 1: Choose one minimally-processed carbohydrate for energy.
- 1 packet of Kashi oatmeal
- 1-2 slices whole wheat bread
- 5-10 whole wheat crackers (check serving size)
- 1 cup high-fiber cereal
- 1-2 cups of seasonal fruits and veggies (minimal calories and lots of volume)
Step 2: Pair with one lean protein to rev your metabolism.
- 1 ounce (4-5 pieces) beef or turkey jerky
- 3-ounce can of tuna or chicken
- 1 low-fat string cheese (if you have a mini fridge to store)
- 1 cup low-fat cottage cheese (if you have a mini fridge to store it)
- 3-4 ounces Boars Head Deli Meat (if you have a mini fridge to store it)
Step 3: Add a healthy fat to increase satiety.
- 1 ounce raw almonds, pecans, or walnuts (equal to one small handful)
- 1-2 teaspoons natural peanut butter or almond butter
- 1/4 cup hummus
- 1 slice low-fat cheese
Mix and match the foods above as you wish or try these five easy snacks:
- Yogurt with1/4 cup of high-fiber cereal, 2 tablespoons raw nuts, and 1/2 cup of berries
- Peanut butter and banana sandwich
- Apple, string cheese, and handful of almonds
- Baby carrots dipped in hummus with side of beef jerky
- Kashi oatmeal, 1 scoop natural peanut butter, handful of pecans
About The Author
– Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.